WoD for June 1st, 2016

Warm up:

Butt Kickers

Spidermans

Side shuffles

Karaokes
Butt Kickers
Flamingos

15 Air Squats (low and slow)

MOB: Shoulder Mobility (Deep dislocates)

Strength: 15’ to find 5RM OHS (from rack)

WoD: 13’ AMRAP

9 OHS (from ground)  (95/65) a) 75/55 b) 55/35 c) <= 35
20 DUs a/b) 60 Singles
13 Alternating In-place Lunges

Coach’s Notes:  This is going to tax your shoulders and mid-line predominantly, so make sure they are loose and warm.  Snatch Balance (and derivatives) are OK for the OHS

MOB: Lax Shoulders / Roll Posterior Chain and Quads / Mash achilles

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